The ketogenic diet, or “keto” diet, is a high-fat, low-carbohydrate diet that has been shown to aid in weight loss and improve certain health conditions, such as diabetes and epilepsy. The goal of the diet is to force the body to enter a state of ketosis, in which it burns fat for energy instead of carbohydrates. This is achieved by drastically reducing carbohydrate intake and replacing it with healthy fats.
How To Start Keto Diet ?
To start a ketogenic diet, you will need to:
- Reduce your carbohydrate intake: Your daily carbohydrate intake should be less than 50 grams per day. This means cutting out or significantly reducing foods like bread, pasta, rice, and sugary foods.
- Increase your fat intake: The goal of the keto diet is to get your body into a state of ketosis, which means burning fat for energy instead of carbohydrates. To do this, you need to eat more healthy fats, such as avocado, olive oil, nuts, and seeds.
- Eat moderate amount of protein: Eating moderate amounts of protein will help you maintain muscle mass while in a calorie deficit.
- Track your macronutrient intake: Use a food tracking app to monitor your daily intake of carbohydrates, protein, and fat. This will help you ensure that you are staying within the recommended ranges for each macronutrient.
- Be prepared for the “keto flu”: Some people may experience flu-like symptoms when they first start the ketogenic diet. These symptoms are usually temporary and can be relieved by drinking plenty of water and electrolyte-rich fluids.
- Consult with a healthcare professional: Before starting any new diet, it is always best to consult with a healthcare professional. They will be able to advise you on whether the keto diet is safe for you and what adjustments, if any, you should make.
- Gradual adaptation is key: It is advisable to make the transition to a ketogenic diet gradually, rather than trying to go “cold turkey.” This will allow your body to adapt more easily and will minimize symptoms such as the “keto flu”.
- Have a plan: Having a plan of what to eat, what to avoid and when to eat it can help make the transition to a ketogenic diet smoother. It’s also helpful to have quick and easy recipes on hand for busy days.